You Should Be Eating More Seafood. Here’s Why

Even healthy eaters tend to eat far less than the USDA's recommended 8 ounces of seafood per week. But it's so good for you!

I consider myself a healthy eater. Over the past few years, I lost 20 pounds following a custom 1,800-calorie “My Plan” on the USDA’s Super Tracker website. Getting those 4 daily cups of fruits and veggies, which had once been a real challenge for me, has become old hat.

Where I came up short, though, was in eating the recommended amount of seafood (8 ounces per week). Instead, I was happy to pop a fish-oil capsule, eat lots of chicken and be on my way.

But as I learned more about the health benefits of fish, I committed to eating more seafood (and these weeknight-ready recipes definitely helped).

The Health Benefits of Fish and Seafood

1. Seafood is a lean source of protein that’s low in saturated fat.

An ounce of most seafood provides about as much protein as chicken and beef (around 7 grams), while it contains less than a gram of saturated fat. Chicken—also a virtuous choice—contains 2 grams. Beef sirloin, one of the leanest beef cuts, has 3 grams of saturated fat per ounce. Ladies and gentlemen, we have a clear nutritional winner.

2. It’s a great way to show your heart some love.

Foods that are low in saturated fat and high in polyunsaturated and monounsaturated fats (the healthy kinds) can improve blood cholesterol levels by driving down the LDL (“bad”) cholesterol numbers and increasing the HDL (“good”) cholesterol. That translates to a decreased risk of developing heart disease. Oily fish like salmon, trout, mackerel and sardines are especially beneficial; these top 10 salmon recipes are ones you’ll flip for.

3. Seafood is brain food.

Seafood’s omega-3 content is important not only for the developing brains of infants and children, but it can also help build new neural pathways throughout one’s lifetime. Studies indicate that a healthy diet including seafood may help fend off age-related cognitive issues such as dementia. And a diet with adequate omega-3s (specifically EPA and DHA) may also help alleviate symptoms of depression and ADHD.

Why I Eat More Seafood Now

While I used to think I could just pop a fish-oil capsule and be on my way, I’ve learned that the benefits of eating the actual food surpass what you’ll find in the vitamin aisle. When you consider seafood’s lean protein, healthy fats and the omega-3 content of various fish, it’s easy to see why we should feature it on our menus more often.

The USDA recommends 8 ounces per week for an average adult’s 2,000-calorie-per-day diet. To enjoy the health benefits of seafood, why not start here?

I like to make this seafood dinner for company because it tastes amazing, but takes very little effort to throw together. Use asparagus, Broccolini or a mix of the two. It’s all about what's available for a decent price. —Colleen Delawder, Herndon, Virginia

This delectable shrimp dish is filled with color and taste that makes it vanish fast. Our family of four can't get enough of it. Bacon adds crispness and a hint of heartiness. Consider it when you need a different main dish or brunch item. —Sandra Thompson, White Hall, Arkansas

I came up with these everything-in-one seafood packets for a family reunion, since the recipe can be increased to feed a bunch. The foil steams up inside, so open carefully. —Allison Brooks, Fort Collins, Colorado

A unique combination of taco seasoning and feta cheese works remarkably well in these refreshing tacos. It’s a goodthing you get two per serving, because you won’t want to stop at one! —Athena Russell, Florence, South Carolina

I came up with this recipe on a busy weeknight when I was pressed for time. Now it’s my go-to dish whenever I need a quick, nutritious meal. Serve this with garlic bread so you can scoop every last bit of goodness off your plate! —Candace Havely, Sterling, Colorado

Here's my shortcut version of pad thai. Stir in soy sauce and brown sugar, add a sprinkle of cilantro and roasted peanuts—no one will guess the secret ingredient is marinara sauce. —Erin Chilcoat, Central Islip, New York

Lettuce forms a crispy shell that's full of possibilities, depending on what's in your fridge. Swap shrimp for cooked chicken, pork or tofu. Mix in any veggies you want: carrots, broccoli, snow peas and chopped zucchini are all fantastic add-ins. —Taste of Home Test Kitchen

I made this recipe a lot when I was juggling college, work and a growing family. It tastes like you spent a lot of time making it, yet only takes minutes to pull together. —Sally Sibthorpe, Shelby Township, Michigan

After tasting fettuccine Alfredo at a restaurant, I tried to duplicate the recipe at home. You can't imagine how pleased I was when I came up with this delicious version. Not only does my family love the creamy dish, but my husband prefers it to the one at the restaurant. —Rae Natoli, Kingston, New York

Stir-fries and busy nights are a meal match made in heaven. For a boost of vibrant color and freshness, I sometimes stir in chopped cilantro just before I serve it from the pan. —Nedra Schell, Fort Worth, Texas

I’ve lost 50 pounds recently and my husband, Jere, has lost 65. We’re always looking for tasty ways to keep the weight off. I think working moms would love it as much as we do because it's so quick and easy. —Charlene Chambers, Ormond Beach, Florida

Christine loves to read, curate, sample and develop new recipes as a book editor at Taste of Home. A CIA alumna with honors, she creates cookbooks and food-related content. A favorite part of the job is taste-testing dishes. Previous positions include pastry chef at a AAA Five Diamond property. Christine moonlights at a boutique wine shop, where she edits marketing pieces and samples wine far higher than her pay grade.

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